Open Prep Week 1, Day 4

By Sean 0
January 07 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

400m run

10 PVC OHS

10 PVC Sotts Press

Cossack Squats

Strength

Back Squat (7,5,3,7,5,3)

7 reps @65% max

5 reps @75% max

3 reps @85% max

2 ROUNDS

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Bitch Work

Yoke Walk (Time)

3×100′

Male use 2x bodyweight

Female use bodyweight

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